4-day Volume Training Program

This is a 4 day, basic volume training program to be incorporated into a periodization program for 4-8 weeks. This particular period is for muscle growth. (After which you may want to train for strength, endurance, power etc before coming back to muscle growth for even better results)

The rep ranges in this free workout plan are mostly from 10-12 reps per set, which is considered an optimal muscle building range by many who use volume training.

The intensity is to be kept similar from set 1 all the way to set 4. So you will need to select a weight that feels challenging but can be performed with good technique for 10-12 reps for every set.

Progressions include – Higher number of sets, less rest period between sets, higher weight or more repetitions.

As always, remember to warm up for at least 5-10 minutes prior to starting the main component of your workout to ensure your muscles are ready for the task at hand. This can be done on a piece of cardio or by going through the motions of the main workout at a very light intensity.

Tailor this volume training workout to suit yourself. This is a basic guideline that includes the core principles of volume training but you can make adjustments as long as you don’t deviate too far from the program.

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